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Shoulders ยท Front raise

Plate Front Raise

An isolation front raise exercise for the front delts, done with a weight plate. It also works the side delts and traps.

Weight plate Isolation Reps and weight Also called: plate raise

Muscles worked

Primary

Front delts

Do most of the work.

Secondary

Side delts and Traps

Help during each rep.

  • Front deltsFront of the shouldersPrimary
  • Side deltsSide of the shouldersSecondary
  • TrapsTop of the shoulders and neckSecondary

How to do it

  1. Pick a plate. Choose a weight you can hold securely for the whole set.
  2. Raise to shoulder height with a slight bend in the elbows.
  3. No swinging. The trunk stays still.
  4. Lower slowly.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Swinging the weight up. If you need momentum, go lighter.
  • Raising too high. Shoulder height is enough.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.